Date: 2024-07-30
AO: thegeneral
Q: Summit
PAX: Robo, Gherkin, Defiance, Spud, Lazlo, Traveler, bogey, Toolbox, Hobbyhorse FNGs: None
COUNT: 10
WARMUP:
SSH, Hillbillies, Michael Phelps, Arm Circles, WM Hayes, Down Dog, WGS, Cobra Kai THE THANG:
– Tabata Set 1 (20 secs work/10 secs rest X 8-Step Ups & High Knees alternate
– Cumulative 4 Corners-with shuffle and sprints between corners (End zone to 20 yard line across field and back to end zone) – Corner 1: 10 merkins
– Corner 2: 10 merkins, 15 jump squats
– Corner 3: 10 merkins, 15 jump squats, 20 plank jacks
– Corner 4: 10 merkins, 15 jump squats, 20 plank jacks, 25 monkey humpers
– Tabata Set 2 (20 secs work/10 secs rest X 8-Mucho Lego (Bonnie Blairs/jump squats) & dips alternate
– Dora (one partner exercises while other murder bunnies to 20 yard line and hallelujah carries back) – 50 coupon presses
– 75 coupon swings
– 100 goblet squats
– Tabata Set 3 (20 secs work/10 secs rest X 8-Toe taps & urkins alternate
MARY: Flutter kicks, American hammers, leg lifts, and cherry pickers ANNOUNCEMENTS:
– Sign ups for 9/11 climb and t-shirts on Slack
– Ruck and float this weekend-info on Slack
– Iron Sharpens Iron Bible study on Wednesday 7/31 (and every Wed) at Gherkin’s house. Appreciate the hospitality here! COT: Q’s VQ in the Capital Region.
Shared F3 story of being invited to the Gloom in South Orange, NJ in December 2020. Was in darkest time of life with trials with adult child. Didn’t realize that the mission of F3 to plant, grow and serve would be transformative and that 4 NJ brothers all from different backgrounds would be there for Q to hold him up. We became the SLT of a new region (The Frontier) and went on to plant several other F3 regions in NJ.
Q remains passionate about our calling to be there for guys who often say that they are OK but really are not. The antidote to Sad Clown Syndrome = F3. Could not get out without a Soprano’s reference and a NJ playlist.
Q moved to Arlington 2 months ago and was super blessed to have F3 Capital sites all around and to be so warmly welcomed. You HIM are best in class and it is a pleasure to be part of your region.
Lastly, thanks to Hobbyhorse for nudging Q to step up. Appreciated.:pray:
Tags: thegeneral, Robo, Gherkin, Defiance, Spud, Lazlo, Traveler, bogey, Toolbox, Hobbyhorse
F3 The Capital 